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•´¯`•)»(Orange Fruit)«(•´¯`•

Orange fruit nutrition facts
Delicious and juicy orange fruit
contains an impressive list of
essential nutrients, vitamins,
minerals for normal growth and
development and overall well-
Botanically; orange is the citrus
fruit belonging to the family of
Rutaceae of the genus; Citrus
(which also includes pomelo,
tangerine (mandarin orange) and
grapefruit). Scientifically the fruit is
named as "Citrus sinensis" .
Naval orange Carpels inside orange
Nagpur (India) orange
Orange is a tropical to semitropical,
evergreen, small flowering tree
growing to about 5 to 8 m tall and
bears seasonal fruits that measure
about 3 inches in diameter and
weighs about 100-150 g. Oranges
are classified into two general
categories, sweet and bitter ,
withthe former being the type
most commonly consumed.
Popular varieties of the sweet
orange include Valencia , Navel,
Persian variety and blood orange.
Fruits belonging to citrus group
are described as “hesperidium”, (A
hesperidium is a scientific term to
describe the fruit structure
belonging to citrus group. In fact,
the fruit is a modified berry with
tough, leathery rind. Oranage peel
contains many volatile oil glands in
pits. Interior flesh is composed of
segments, called carpels , made up
of numerous fluid-filled vesicles
that are actually specialized hair
Health benefits of oranges
*.Nutrients in oranges are plentiful
and diverse. The fruit is low in
calories, contains no saturated fats
or cholesterol, butis rich in dietary
fiber, pectin , which is very
effective in personswith excess
body weight. Pectin, by its action
as bulk laxative, helps to protect
the mucous membrane of the
colon by decreasing its exposure
time to toxic substances as well as
by binding to cancer causing
chemicals in the colon. Pectin has
also been shown to reduce blood
cholesterol levels by decreasing its
re-absorption in the colon by
binding to bile acids in the colon.
*.Oranges, like other citrus fruits, is
an excellent source of vitamin C
(provides about 60% of DRI);
Vitamin C is a powerful natural
antioxidant. Consumption of foods
rich in vitamin C helps body
develop resistance against
infectious agents and also,
scavenge harmful, pro-
inflammatory free radicals from the
*.Orange fruit contains a varietyof
phytochemicals. Hesperetin and
Narigenin are flavonoids found in
citrus fruits. Naringenin isfound to
have a bio-active effecton human
health as antioxidant, free radical
scavenger, anti-inflammatory, and
immune system modulator. This
substancehas also been shown to
reduce oxidant injury to DNA in
*.Oranges also contain very
goodlevels of vitamin A , and other
flavonoid antioxidants such as
alpha and beta carotenes , beta-
cryptoxanthin , zea-xanthin and
lutein . These compounds are
known to have antioxidant
properties. Vitamin A also required
for maintaining healthy mucus
membranes and skin and isalso
essential for vision. Consumption
of natural fruits richin flavonoids
helps body to protect from lung
and oral cavitycancers.
*.It is also a very good source ofB-
complex vitamins such as thiamin,
pyridoxine and folates. These
vitamins are essential in the sense
that body requires them from
external sources to replenish.
*.Orange fruit also contains a very
good amount of minerals
likepotassium and calcium.
Potassium in an important
component of celland body fluids
helps control heart rate and blood
Citrus fruits, as such, have long
been valued for their wholesome
nutritious and antioxidant
properties. It is scientifically
established that citrus fruits,
especially oranges, by virtue of
their richness in vitamins and
minerals, have many proven health
benefits. Moreover, it is now
beginning to be appreciated that
the other biologically active, non-
nutrient compounds found in
citrus fruits such as phyto-chemical
antioxidants , soluble and insoluble
dietary fiber have been found to
be helpful in reduction inthe risk
for cancers, many chronic diseases
like arthritis, andfrom obesity and
coronary heart diseases.
See the table below for in depth
analysis of nutrients:
Oranges (Citrus sinensis), Fresh,
Nutritive Value per 100 g
(Source: USDA National Nutrient
data base)
Principle Nutrient Value Percentage
of RDA
Energy 47 Kcal 2.5%
Carbohydrates 11.75 g 9%
Protein 0.94 g 1.5%
Total Fat 0.12 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 2.40 g 6%
Folates 30 mcg 7.5%
Niacin 0.282 mg 2%
Pantothenic acid 0.250 mg 5%
Pyridoxine 0.060 mg 4.5%
Riboflavin 0.040 mg 3%
Thiamin 0.100 mg 8%
Vitamin C 53.2 mg 90%
Vitamin A 225 IU 7.5%
Vitamin E 0.18 mg 1%
Vitamin K 0 mcg 0%
Sodium 0 mg 0%
Potassium 169 mg 3.5%
Calcium 40 mg 4%
Copper 39 mcg 4%
Iron 0.10 mg 1%
Magnesium 10 mg 2.5%
Manganese 0.024 mg 1%
Zinc 0.08 mg 1%
Carotene-β 71 mcg --
Carotene-α 11 mcg --
Crypto-xanthin-β 116 mcg --
Lutein-zeaxanthin 129 mcg --
Lycopene 0 mcg --
Selection and storage
Orange fruit season begins from
October and lasts till February.
Mature fruits are usually harvested
from the tree by mechanically and
tend to get some superficial
injuries. Such small abrasions on
the fruit surfaces usually do not
impact the quality of the fruit.
In the store, buy fresh fruits that
feature firmness, yet yield slightly
to gentle pressure but recoils
immediately. Fresh orangeshave
bright color, devoid of any
wrinkles on the skin, should feel
heavy for their size
and emanatesweet aroma. Avoid
overtly soften fruits with spots and
mold as they tend to perish early.
Oranges can be kept at room
temperature for a week or so and
but keep well for up to two weeks
in the fruit/vegetable compartment
of the home refrigerator. Keep
them loose in the fruit container
and place in cool area away from
excessive moisture as they tend to
get mold infection early. Store
freshlysqueezed orange juice
inside the freezer compartment for
later use. Store dried orange zest
in a cool, dry place in an airtight
glasscontainer away from
Preparation and serving tips
Orange fruit can be carried to any
place without much cumbersome.
Fresh oranges can be eaten at
anytime, anywhere; just wash
them under running water to
remove surface dirt andany
pesticide residues, peel the skin
and enjoy!
Remove skin after scoring
superficially on the skin with
yourfingers or using a knife.
Remove rind and fibers and gently
peel off membranes and seeds.
They are usually eaten this way.
They can also eaten by slicing the
fruithorizontally into two halves
and scooping out sections of the
halves with a spoon.
Orange fruit juice is also as much
popular as raw ones; however, use
raw fruits instead of juice forthe
maximum benefit of antioxidants.
Fiber content in the fruit is also
lessened to a great degree in the
juice. If you wish togo for fresh
orange juice, then prepare it
yourself at home instead of
commercial drinks that may
contain preservatives and artificial
colorants. Bring the fruit to room
temperature if kept in the
The outermost part of the rind
grated using zester to produce
orange zest, which also have many
culinary values for its flavorrich oil
Here are some Serving tips:
*.Orange fruit sections are a great
addition to green and fruit salads.
*.Orange fruit juice can be a re-
freshening intra-day drink.
*.The fruit is also used in the
preparation of desserts, jams, and
*.Orange zest (peel) is also used in
preparation of popular dishes for
its rich flavor.
*.Dried orange blossoms and
leaves are used as herbal tea.

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